Nutrition Final

Front 1

1. Why do the organs need energy: kidney, muscle, heart, liver?

Back 1

Kidney: to transport solutes against concentration gradient for excretion
Muscles: to move
Heart: continuous supply
Liver: for biosynthesis-it will make whatever the body needs if it can

Front 2

2. Where is energy stored?

Back 2

TAG’s: in fat
Protein: in muscles
Glycogen: in liver and muscles

Front 3

What is the main energy for the brain? What is its backup source?

Back 3

Glucose. Ketone bodies

Front 4

What energy does the heart prefer?

Back 4

Fatty Acids

Front 5

How is the muscle metabolism different?

Back 5

Muscle metablism uses 50% of O2 at rest, while the brain uses 20% of o2 storage at rest
Muscles can store glucose but the brain can’t

Front 6

What is the role of liver tissue?

Back 6

Maintain blood glucose levels

Front 7

What are the main energy reservs? Where are they found?

Back 7

Fat. Found in adipose tissue

Front 8

How many days would a 70 ks person last if he/she had 20% fat?

Back 8

63 days

Front 9

How much fat is lost per day?

Back 9

1/2 pound

Front 10

Explain the first metabolic priority.

Back 10

The body’s first priority is to send glucose to the brain (& RBC’s). Since we store energy as fat, fat can’t be converted to glucose. We then have to use amino acids from protein, found in the muscles. We could use glycerol but we would only have a limited amount.

Front 11

What is the second metabolic priority? Why is it important?

Back 11

Here, we want to preserve protein as much as we can. It’s important to shift our body’s fuel from glucose to ketone bodies during starvation.

Front 12

How have food habits changed in the last 40 years? What has contributed to these changes?

Back 12

We eat more processed food
We eat more fat, sugar and carbs
Now we have fast food and variety
Our portion sizes are a lot bigger.

Front 13

What factors have contributed to American's increased weight levels?

Back 13

Convenience, now we have more money,
We have 2 income housholds now
Preservatives in the foods

Front 14

What heal problems can arise from a diet dependent on fast food?

Back 14

Less exercise, deep fried things, higher weight,, higher intake of fat, salt, sugar, carbs, overindulging, decreased vitamin and mineral amounts

Front 15

How does socioeconomic status affect food choices?

Back 15

We can get too busy
The media and technology-internet and videogames
Gyms are expensive

Front 16

Why is obesity such a heal concern?

Back 16

Because 1 in 3 people born after 2000 will develop Type 2 diabetes. Obesiety can cause type 2 diabetees which causes things like vision loss, heart problems, circulations problems, shock, coma and eventually death

Front 17

How are GMO crops different?

Back 17

They are genetically modified to resist certain weed killers

Front 18

What are the positives and negatives about using GMO crops?

Back 18

Positivies: Make more money, decrease competition, safer pesticides

Negatives: Decreases a farmer’s independence, it’s expensive

Front 19

What are the pros and cons to irradiating food?

Back 19

Pros: kills 90-99% of dangerous organisms, delays ripening and sprouting so food can be stored longer, no potential for environmental impact
Cons: It doesn’t kill all pathogens, it can only be used in certain foods, studies have been criticized and flawed, consumers haven’t been educated to compensate for irradion-induced losses in their diets

Front 20

What is the definition of a vitamin?

Back 20

A dietary substance that’s not energy producing and can’t be manufactured y the body

Front 21

Which vitamins are fat soluble? Water soluble?

Back 21

Fat soluble: A,D,E,K.
Water: C,B

Front 22

What is the importance of vitamin A?

Back 22

It’s good for the skin. Good for eyesight-light/dark adaption. Helps control cell differentiation, fetal development and helps resist infection

Front 23

Importance of vitamin D?

Back 23

Acts like hormone and targets gene expression directly
Calcium and phosphorus uptake, cell growth, muscle strength, immune function, insulin levels-required for normal secretion of insulin

Front 24

Importance of vitamin E?

Back 24

Destroys free radicals. Acts as an antioxidant.

Front 25

Importance of vitamin C?

Back 25

Helps immune system. Acts as an antioxidant. Supports metabolically active tissues. Helps build and maintain tissules, cartilage, collagen and connective tissue.

Front 26

Thiamin:

Back 26

part of TPP. Can enhance circulation, help blood formation and the metabolism of carbohydrates.
w/o- Causes Beri Beri, which effects GI, nervous, cardiovascular, musculoskeletal system

Front 27

Riboflavin

Back 27

W/O, leads to tissue inflammation and more healing of even simple wounds

Front 28

Niacin:

Back 28

Helps raise HDL levels and lower LDLs. W/o. leads to pellagra-muscle weakness, anorexia and indigestion

Front 29

Pyridoxine:

Back 29

Coenzyme’s for amino acid reactions. Helps build heme, production and release of antibodies

Front 30

Panthothenoic Acid

Back 30

Helps form acetyl CoA

Front 31

Folate:

Back 31

helps forn purines, thymine, hemoglobin. Can lead to anemia and during pregnancy can lead to neural tube defects

Front 32

B12

Back 32

Cobalamin. Helps with amino acid metabolism and formation of heme, myelin sheath proteins and lipids. W/o.-pernicious anemia-affects the production of RBC's due to lack of heme

Front 33

How do minerals differ from vitamins?

Back 33

They are simple organic elements. More frequent problems with absorbtion, classified based on amount needed by the body. Have metabolic as well as structural roles in the body. Seldom lost in cooking.

Front 34

What roles do minerals play?

Back 34

Structural-Calcium & phosphorus makes bones strong. Iron –attaches O2
Metabolic-help control water, help make thyroid hormones

Front 35

Why is calcium important?

Back 35

Necessity for Vit D absorbtion. Bone formation, tooth formation, blood clotting, nerve transmission, muscle contraction and relaxation

Front 36

Why is sodium important?

Back 36

Water balance-controls distribution of water
Acid/base balance-works with chloride and bicarbonate ions to regulate pH
Cell permeability-helps get glucose in

Front 37

Why is iron important?

Back 37

02 transport, cellular oxidation, growth needs, brain fuction- sythesis of neurotransmitters

Front 38

Why is iodine important?

Back 38

thyroid hormone synthesis-the hormone produced regulates cell oxidation and basal metabolic rates, regulates protein synthesis, brain development

Front 39

Why are proteins, carbohydrates, and fats essential during the infant stage?

Back 39

Protein: Need for growth. 1.52 kg/day
carbohydrates: important energy source and food for brain and protect protein breakdown
Fat: essential fatty acids-brain development, growth of nerve tissue

Front 40

What vitamins and minerals are important for infants?

Back 40

Calcium and phosphorus-growing bones and teeth development
Vit. D-Ca+ absorption
Iron-transport B2 in hemoglobin. We're born with enough iron to last 6 months.

Front 41

Why is breast feeding so important?

Back 41

Because it has natural nutrients from the mother for the baby. It's cheaper than buying formula. But infants need Vit D supplement. Iron after 6 months.

Front 42

What changes happen during the toddler phase?

Back 42

Growth rate slows down. Body shape changes. More muscle mass.Eating small pieces. Eating patterns change.

Front 43

What changes happen during the preschool years?

Back 43

Protein needs are high.
Need Calcium and iron to support growth and vitamin D.
Kids can be lacking in Vit. A,C and folate
Usually like fruits. Should be feeding them milk, cheese, eggs, mean, beans, whole grains

Front 44

How is it different for school age children?

Back 44

Peers have more of an imfluence.
Rate of growth slows down,
School lunches,
Ads on TV

Front 45

How can we help teenagers develop better eating habits?

Back 45

Tell them when to exercise, eat, hydrate, foods to eat,- nutrient rich foods. Tech supplement education.
Give them some cooking tips. Tell them what types of foods-fruits and veggies they shoudl be eating. What some good portion sizes are. What NOT to drink-soda

Front 46

How do the needs change as a person moves to a young adult (age 19-45)?

Back 46

Growth patterns level off. When we estabolish life style patterns for our health

Front 47

What vitamins and minerals are important during young adulthood (19-45)?

Back 47

Iron is usually too low for women. Need folate and vitamin D.

Front 48

What are the health issues and food habits during young adulthood (19-45)?

Back 48

Highest risk behaviors-smoking, low intake of fruits and veggies
Introduction to fast food, restaurants. drinking more pop and alcohol.

Front 49

How does body weight tend to change and why?

Back 49

BMI goes up 1.1 for women and 2.5 for men.
Decrease in exercise.

Front 50

What changes during the middle adult years (45-65)?

Back 50

Decline in skeletal muscle mass and muscle strength.
Gaining fat.
Iron needs for women drop-menopause.
Poor choices are magnified.
Less fast food, soft drinkds decline, intake over is 1/3 less fat, higher user of supplements

Front 51

How is the age of the population changing?

Back 51

The fastest growing group is 85 and older.

Front 52

What are some of the nutritional challenges for older adults?

Back 52

Seniors are eating less than they should, underweight based on BMI, who have twice the mortality risk

Front 53

How do nutrient needs change during this phase (older adults)?

Back 53

There should be a higher intake of fiber. They should be consuming nutrient rich foods. High complex carbs. Need 20-30% fatty acids for absorption of fat soluble vitamins. Need protein to preserve muscle mass, support immune system and maintain body tissue.

Front 54

What is malnutrition and why is it a problem with older adults?

Back 54

A lack of Vitamin D, Folate, B6 and B12-which causes cognitive function anemia. Lowers immune functions, slowers production of RBC's, accelerated loss of body muscle.

It's a problem because older adults lose their independence. Most of them are hospitalized or moved to a long-term care facility. There, they are given less food than normal and can't control what they eat.

Front 55

What determines fitness level?

Back 55

-Aerobic capacity-ability to deliver oxygen
-maximum rate body can take in 02
-body composition-gender diferences-men have higheraerobic capacity
-genetic influence

Front 56

How do carbohydrate needs change for athletes?

Back 56

Carbs- the major nutrient for energy support 45-65% of calories, endurance athletes up to 70%, complex carbs are better, need carbs before and during exercise.

Front 57

How do fat needs change for athletes?

Back 57

20-35% essential F.A.
-don't need to worry about depleting fat during exercise
-lipoprotein lipase is stimulated by exercise, which breaks down TAGs in fat cells, releasing fatty acids

Front 58

How do protein needs change for athletes?

Back 58

they're not really an energy source during exercise
-intake ~0.8-1.0 g
-10-33% of calories
excess can create liver and kidney problems.

Front 59

What should the food consumption be before and during exercise?

Back 59

Before: a 200-300 calorie meal 3-4 hours before.
-high in complex carbs, moderate in protein and little fat and fiber.
During: more than one hour-30-60 g/hr; after/hydration

Front 60

What is important to consider when designing an exercise program?

Back 60

Something enjoyable, reasonable, continue to do

Front 61

What types of exercise need to be included into an exercise program?

Back 61

-Mainly aerobic, which is fat burning.
-resistance exercise-weight training, which builds muscle and helps bone density
-weight bearing exercise-walking, running
-non-aerobic exercise can be included(softball)

Front 62

Why is a mixture of exercises important?

Back 62

Because each exercise works and strengthens a different part of the body. Lifting weights helps build muscle, aerobic exercise helps burn fat and strengthen the heart.
You have to make sure you work your whole body instead of just one part.